Post by Calaminty Jane on Feb 27, 2013 9:43:23 GMT -5
Getting into better shape can make you a better rider. Our weight-training exercises are guaranteed to work--and they take just minutes a week.
Do this workout two to three times per week, with at least one day's rest between sessions to allow your muscles to heal and strengthen. Follow the recommendations for beginning weights (often none to start), and perform the movements very slowly. "Going slow forces your muscles to do the work," observes Sharpe. "If you lift quickly, momentum does some of the work, and your ligaments and tendons wind up 'catching' the weight at the end of the move."
Getting into better shape can make you a better rider. Our weight-training exercises are guaranteed to work--and they take just minutes a week.
A. Lie on your back on a carpeted floor or mat. Bend your knees, so that your feet are flat on the floor. Hold a dumbbell in each hand, with your hands directly above your chest (not your head), your arms almost straight, elbows slightly bent.
B. Keeping your elbows slightly bent, slowly open your arms, bringing the dumbbells out and down until your elbows almost touch the floor. Pause, then, keeping your shoulders on the floor, slowly close your arms again, as if you're hugging a big tree, and raise the dumbbells back to the starting position.
Weights, reps, sets: Begin with 3-pound weights. When you've mastered the proper form, advance to 5-pound weights. Build to four sets of 15 reps.
In the beginning, do only as many repetitions ("reps") as you can while maintaining the proper form. As soon as your form starts to deteriorate, stop and give yourself a 30-second rest, then begin again for one more set. "Eventually," notes Sharpe, "you'll be able to do all the sets and reps I recommend."
Before each weight training session, warm up with a 5- to 10-minute brisk walk. After your workout, gently stretch each major muscle group, holding each stretch for 20 seconds or more. (You'll find resources for stretching in the story titled "Fast Track to Fitness" at the end of this article.) (NOTE: Before beginning this or any workout program, consult your physician.)
SQUAT: Strengthens quadriceps (front of thighs), gluteals (buttocks) and, to a lesser extent, abdominals. Enhances your overall base of support in the saddle, and improves your leg control and coordination for effective cueing and security in the saddle. If you ride hunt seat, it will help you hold a two-point position.
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A. Stand straight with your feet horse-width apart, toes turned out slightly as in stirrups, knees slightly bent. Position dumbbells on top of shoulders, with your head up and eyes forward.
B. Moving very slowly, lower yourself as if you were going to sit on a chair, keeping your weight on your heels. When you're halfway to the floor, pause, and then slowly come back up, keeping your knees pointed out slightly to stay over your feet. Return to the starting position, keeping your knees slightly bent (don't "lock" your legs).
Weights, reps, sets: Begin without weights, keeping hands on shoulders. When you've mastered the proper form, add 3-pound, and later 5-pound, weights. Build to four sets of 15 repetitions each.
SPLIT LUNGE: Strengthens quadriceps (front of thighs), gluteals (buttocks), hamstrings (back of thighs) and calves; increases hip joint's range of motion. Improves the strength, control and coordination of your leg cues. This means you can get that drive-from-behind collection and overall body control you need for pleasure events, and the lateral movements (sidepassing an obstacle, pivot turns) you need for trail and horsemanship. Properly conditioned hamstrings also enable you to keep your feet positioned under your center of gravity (in line with your shoulders and hips).
A. Stand straight with your feet together, knees slightly bent, holding a dumbbell in each hand, arms hanging by sides, palms facing in.
B. Take a big step forward with your left foot so that your right heel is lifted and your torso is balanced between your legs, upper body directly over your pelvis. Slowly bend your knees so your left knee is directly over your left ankle, and your right knee approaches the floor; keep your knee, hip and shoulder in a straight line. Bring your left foot back to the starting position, and do reps; then switch leg positions.
Weights, reps, sets: Begin without weights, keeping hands on hips. When you've mastered the proper form, gradually work your way from 3-pound to 10-pound weights. Build to two sets of 10 reps on each leg.
TRICEPS KICKBACK: Strengthens triceps (back of upper arm) while stabilizing lower body. Improves the control and coordination of your arm movements, enhancing your ability to communicate clearly through the reins.
A. Stand as if you're standing in your stirrups in the saddle: head up and eyes forward, upper body inclined forward from the hips, feet horse-width apart, toes turned out slightly, knees bent, chest open and shoulders back, arms bent at the elbow, holding a dumbbell in each hand at about the waist, palms facing in.
B. Keeping your head, neck and spine in a neutral position, slowly straighten both arms behind you. Pause, then slowly bend your elbows to return to the starting position.
Weights, reps, sets: Begin with 3-pound weights. When you've mastered the proper form, gradually work your way up to 8-pound weights. Build to four sets of 15 reps.
FLY: Strengthens chest and front shoulders. Helps you achieve upper-body control, which enables you to stay centered and balanced above your horse's center of gravity (thus helping him to balance beneath you). Helps prevent leaning or tipping your body through turns and transitions, or getting ahead of your horse's motion over a jump.
Do this workout two to three times per week, with at least one day's rest between sessions to allow your muscles to heal and strengthen. Follow the recommendations for beginning weights (often none to start), and perform the movements very slowly. "Going slow forces your muscles to do the work," observes Sharpe. "If you lift quickly, momentum does some of the work, and your ligaments and tendons wind up 'catching' the weight at the end of the move."
Getting into better shape can make you a better rider. Our weight-training exercises are guaranteed to work--and they take just minutes a week.
A. Lie on your back on a carpeted floor or mat. Bend your knees, so that your feet are flat on the floor. Hold a dumbbell in each hand, with your hands directly above your chest (not your head), your arms almost straight, elbows slightly bent.
B. Keeping your elbows slightly bent, slowly open your arms, bringing the dumbbells out and down until your elbows almost touch the floor. Pause, then, keeping your shoulders on the floor, slowly close your arms again, as if you're hugging a big tree, and raise the dumbbells back to the starting position.
Weights, reps, sets: Begin with 3-pound weights. When you've mastered the proper form, advance to 5-pound weights. Build to four sets of 15 reps.
In the beginning, do only as many repetitions ("reps") as you can while maintaining the proper form. As soon as your form starts to deteriorate, stop and give yourself a 30-second rest, then begin again for one more set. "Eventually," notes Sharpe, "you'll be able to do all the sets and reps I recommend."
Before each weight training session, warm up with a 5- to 10-minute brisk walk. After your workout, gently stretch each major muscle group, holding each stretch for 20 seconds or more. (You'll find resources for stretching in the story titled "Fast Track to Fitness" at the end of this article.) (NOTE: Before beginning this or any workout program, consult your physician.)
SQUAT: Strengthens quadriceps (front of thighs), gluteals (buttocks) and, to a lesser extent, abdominals. Enhances your overall base of support in the saddle, and improves your leg control and coordination for effective cueing and security in the saddle. If you ride hunt seat, it will help you hold a two-point position.
Advertisement
A. Stand straight with your feet horse-width apart, toes turned out slightly as in stirrups, knees slightly bent. Position dumbbells on top of shoulders, with your head up and eyes forward.
B. Moving very slowly, lower yourself as if you were going to sit on a chair, keeping your weight on your heels. When you're halfway to the floor, pause, and then slowly come back up, keeping your knees pointed out slightly to stay over your feet. Return to the starting position, keeping your knees slightly bent (don't "lock" your legs).
Weights, reps, sets: Begin without weights, keeping hands on shoulders. When you've mastered the proper form, add 3-pound, and later 5-pound, weights. Build to four sets of 15 repetitions each.
SPLIT LUNGE: Strengthens quadriceps (front of thighs), gluteals (buttocks), hamstrings (back of thighs) and calves; increases hip joint's range of motion. Improves the strength, control and coordination of your leg cues. This means you can get that drive-from-behind collection and overall body control you need for pleasure events, and the lateral movements (sidepassing an obstacle, pivot turns) you need for trail and horsemanship. Properly conditioned hamstrings also enable you to keep your feet positioned under your center of gravity (in line with your shoulders and hips).
A. Stand straight with your feet together, knees slightly bent, holding a dumbbell in each hand, arms hanging by sides, palms facing in.
B. Take a big step forward with your left foot so that your right heel is lifted and your torso is balanced between your legs, upper body directly over your pelvis. Slowly bend your knees so your left knee is directly over your left ankle, and your right knee approaches the floor; keep your knee, hip and shoulder in a straight line. Bring your left foot back to the starting position, and do reps; then switch leg positions.
Weights, reps, sets: Begin without weights, keeping hands on hips. When you've mastered the proper form, gradually work your way from 3-pound to 10-pound weights. Build to two sets of 10 reps on each leg.
TRICEPS KICKBACK: Strengthens triceps (back of upper arm) while stabilizing lower body. Improves the control and coordination of your arm movements, enhancing your ability to communicate clearly through the reins.
A. Stand as if you're standing in your stirrups in the saddle: head up and eyes forward, upper body inclined forward from the hips, feet horse-width apart, toes turned out slightly, knees bent, chest open and shoulders back, arms bent at the elbow, holding a dumbbell in each hand at about the waist, palms facing in.
B. Keeping your head, neck and spine in a neutral position, slowly straighten both arms behind you. Pause, then slowly bend your elbows to return to the starting position.
Weights, reps, sets: Begin with 3-pound weights. When you've mastered the proper form, gradually work your way up to 8-pound weights. Build to four sets of 15 reps.
FLY: Strengthens chest and front shoulders. Helps you achieve upper-body control, which enables you to stay centered and balanced above your horse's center of gravity (thus helping him to balance beneath you). Helps prevent leaning or tipping your body through turns and transitions, or getting ahead of your horse's motion over a jump.